What's the best way to increase your bone density?

[BJD2020]

I am currently taking Fosamax for osteoporosis but won't be on it for much longer. What are people eating, taking, or doing that has been successful in an effort to increase their bone density?

[Lisieux]

I was on Fosamax for about 6 months, however, I had issues with my esophagus so I stopped taking it. Now I'm lifting weights, walking two miles every day with a weighted vest, eating sardines, salmon, greens and taking calcium, vitamin d and k and praying. I feel good, I haven't had my Dexa scan yet, but I'm hopeful that it will have better readings when I do it.

I hope your bones get stronger!

[BJD2020 in reply to Lisieux]

Thank you for your response. Unfortunately, I was doing all that before I got diagnosed and the doctor said I should certainly continue but nothing was going to change without meds. So, here I am hoping for good results. I have been fortunate to not have any problems with it. (Fingers crossed)

[Met00]

I haven't increased my density, but have slowed down the loss. I walk regularly, exercise with weights and resistance bands, do heel drops, occasional hopping, jumping, skipping, eat healthily (very low sugar, high protein, calcium and magnesium, low alcohol and caffeine), and take a load of supplements. I take high dose Vit D (to keep my blood level at least 100nmol/litre = 40ng/ml), 200mcg K2-MK7, 100mg magnesium (have problems tolerating that, otherwise would take more), 6 mg boron, 15mg zinc, 500mg Vit C. Some of these things I've added in relatively recently, so am hoping to see little or no loss next time, but that might be optimistic! I've read that weights are most effective if you gradually increase them over time, once the amount is static your body stops responding to it - but I don't know if that's correct.

[Lmcca in reply to Met00]

You must be taking magnesium citrate? That can cause stomach distress. Try magnesium chelate? Walmart sells a nice one.

[Met00 in reply to Lmcca]

I take magnesium glycinate, which is supposed to be gentlest on the stomach. I get a lot of magnesium in my diet, so not concerned about this.

[HeronNS in reply to Met00]

I believe you are correct about the weights. For example if you wear a weighted vest you gradually increase the weight you are carrying until you reach a reasonably comfortable maximum. At that point stop wearing the vest for some time. It's not the total weight you carry but the stimulation from additional weight you aren't used to carrying. Another thing people who are in good health can consider is exercising while wearing the vest. There is information on the internet about how to safely do this.

[Mark_ABH in reply to HeronNS]

Here is a good roundup of best practices and published studies for weighted vests ... americanbonehealth.org/exer...

[Mark_ABH]

Hi BJD2020, at a certain point in your life (after age 30 or 40), it's tough to increase your bone density much, so you'll want to maintain what you still have and understand that your risk of breaking a bone (which is why we are concerned about bone density) depends on other factors as well. I encourage you to use American Bone Health's Fracture Risk Calculator to get a more complete picture of your fracture risk. americanbonehealth.org/calc...

The American Bone Health website has lots of information on nutrition, exercise, supplements and other things that can help you maintain strong bones. Here are a couple articles to get you started; there are lots of links to help you browse around:

americanbonehealth.org/nutr...

americanbonehealth.org/exer...

[BJD2020]

That's so terrible to hear about your mother. I am so sorry! I pray to God that doesn't happen!

[Kaarina]

My mum also took AA for years and was never taken off it. Her femur broke and she fell down whilst waiting in her porch for a friend to collect her to go out somewhere. She had an operation and hospital care for four months in 2013 and sadly died in hospital. She was so looking forward to her 90th birthday, but died seven months earlier.

She had been back and forth to A&E with pain in her groin and leg and was told it was arthritis and to go home and take paracetamol. Nothing showed on an x ray but hairline cracks sadly often do not. So sad.

[BJD2020 in reply to Kaarina]

I am so sorry to hear this! Is AA the same as fosamax? I'm getting a little freaked out by these stories. The specialist I consulted with in Boston highly recommended it and said his mom was on it.

[Kaarina in reply to BJD2020]

Yes it is. My mum died in 2013. Nowadays medics do not prescribe this drug without the patient having a drug holiday from it after a certain amount of years. Years ago it was prescribed for patients with OP and there was no break in the cycle. Some, like my mum, took it for many years. They were still prescribing it to her when she was in the hospital in 2013. I tried to tell them to stop but it was too late anyway as the damage had already been done.

[BJD2020 in reply to Kaarina]

Thank you for these details. I have been told I will only be on it for 3-5 years, so that's good.

[Kaarina in reply to BJD2020]

Yes that appears to be standard practice nowadays.

[Mark_ABH in reply to Kaarina]

Correct. Here are the latest osteoporosis treatment guidelines from the Endocrine Society (U.S. endocrinologists) including bisphosphonates (such as Fosamax aka alendronic acid). americanbonehealth.org/bone...

Thank you for the good discussion, everyone!

[Kulekhatt in reply to BJD2020]

If you’re on face book. There is a great site to follow for natural bone strength. I was on Fosomax for 3 weeks, and I quit taking it when I educated myself. Osteoporosis Natural Remedies is the name.

[HeronNS]

Here is my story:

healthunlocked.com/pmrgcauk...

[Kaarina]

So sad isn't it? They were the guinea pigs for that drug. Now our generation are the guinea pigs for other drugs that have not been around for so long ......

[Scoobydont]

Hi there, if you haven't seen this, then get your self a cuppa and relax for about 40 minutes youtu.be/TJp7SW1pY2I?list=P...(Not working as expected?)

[susie193]

Prunes. I've started eating 5 to 10 prunes a day. Also chicken bone broth. 👍